MIND kple Mediterranea nuɖuɖu kple susuŋudɔléle: Nusi numekukuwo gblɔ

Ðewohĩ èxlẽe be nuɖuɖu si nyo na ahɔhɔ̃ ate ŋu axe mɔ na Alzheimer. Nyateƒea medze gaglã nenema o. Numekuku aɖewo siwo kplɔa amewo ɖo ɣeyiɣi aɖe ɖo la fia be nuɖuɖu ƒomevi aɖewo ate ŋu ado ƒome kple afɔku si le sue wu, gake dodokpɔ nyuitɔ si wowɔ va se ɖe fifia mekpɔ viɖe si dze ƒã o. Axa sia aɖe wo ame eveawo me, eye emegbe wòatrɔ ɖe nusi zi geɖe la le vevie wu na ame si le agbe kple susuŋudɔléle xoxo: nuɖuɖu kple nunono sɔgbɔ, kple eŋudzedze.

Esia nye nyatakaka gbadza, menye aɖaŋuɖoɖo si tso ɖɔkta gbɔ o. Ƒo nu kple ɖɔkta alo nuɖuɖu ŋuti nunyala hafi nàtrɔ wò nuɖuɖu alo ame bubu tɔ. Kpɔ míaƒe atike ŋuti nyatakaka.

Nukae nye Mediterranea kple MIND nuɖuɖuwo?

National Institute on Aging (NIA) ɖe wo me ale (NIA tso nuɖuɖu kple Alzheimer ŋu):

• Mediterranea nuɖuɖu: kutsetsewo, amagbewo, bli blibo, ayi, tɔmelã kple ƒumelãwo, kple amitimi sɔ gbɔ, evɔ lã dzĩ, koklozi kple nu vivi mesɔ gbɔ o.
• MIND nuɖuɖu (Mediterranean–DASH Intervention for Neurodegenerative Delay): Mediterranea nuɖuɖu kple DASH nuɖuɖu si wowɔna na ʋuƒoƒo ƒe tsakatsaka. Etea gbe ɖe amagbewo dzi, vevietɔ amagbe mumuwo; kutsetse sue dzĩwo; bli blibo; ayi; nukuwo; tɔmelã zi ɖeka ya teti le kwasiɖa me; kple amitimi. Eɖea lã dzĩ, nu vivi, notsi, bɔta alo margarine, kple nuɖuɖu siwo woƒo alo nuɖuɖu kabakaba dzi kpɔtɔna.

Ðe nuɖuɖu siawo ɖea susuŋudɔléle ƒe afɔku dzia?

Kpeɖodziwo meto mɔ ɖeka o. NIA gblɔ be numekuku aɖewo siwo kplɔa amewo ɖo, gake menye wo katãe o, do ƒome Mediterranea kple MIND nuɖuɖuwo kple susuŋudɔléle ƒe afɔku si le sue wu ne wotsɔ wo sɔ kple Ɣetoɖoƒe nuɖuɖu si me lã dzĩ, ami si wotsɔna ƒoa nu kple sukli bɔ ɖo.

Ƒe 2024 ƒe Lancet Commission lé ŋku ɖe numekukuawo ŋu tsitotsito wu (Lancet Commission):

• Numekuku aɖe si lé ŋku ɖe numekuku siwo kplɔa ƒuƒoƒowo ɖo ŋu do ƒome nuɖuɖu nyuiwo kple susuŋudɔléle ƒe afɔku si le sue wu abe 20% ene.
• Numekuku gã aɖe si lé ŋku ɖe ƒuƒoƒo etɔ̃ ŋu do ƒome MIND nuɖuɖu ƒe wɔwɔ ɖe edzi kplikplikpli kple afɔku si le sue wu.
• Gake numekuku aɖe si wowɔ le Sweden, si kplɔ ame tsitsi 28,025 siwo le woƒe ƒe titina me ɖo abe ƒe 20 ene, mekpɔ afɔku si le sue wu kple nuɖuɖu siwo wokafu alo Mediterranea ƒomevi nuɖuɖu o.

Numekuku siwo kplɔa amewo ɖo mate ŋu aɖee afia be nane ye nye susu o. Ame siwo ɖua nu alea la zi geɖe la to vovo le mɔ bubuwo hã nu, abe ga si le wo si, sukudede, kamedede kple mɔ si le wo si ɖe atikewɔwɔ ŋu ene. Commission la ƒo nya ta be kpeɖodziwo mesɔ gbɔ be woagblɔ be nuɖuɖu nyuiwo xea mɔ na susuŋudɔléle tẽ o, togbɔ be kutsetsewo kple amagbewo ɖuɖu sɔgbɔ kple nuɖuɖu siwo wowɔ wògbɔ eme ŋutɔ ƒe ɖeɖe dzi kpɔtɔ nyo na lãmesẽ ƒe nɔnɔme geɖewo, eye wòkpɔa ŋusẽ ɖe afɔkuwo abe kpekpeme fũ, sukli dɔ kple ʋuƒoƒo kɔkɔ dzi hã. Metsɔ nuɖuɖu kpe ɖe eƒe afɔku 14 ƒe xexlẽdzesiwo ŋu o.

Nukae ƒe 2023 ƒe MIND nuɖuɖu dodokpɔ kpɔ?

Dodokpɔ sẽŋutɔ si wowɔ va se ɖe fifia enye dodokpɔ aɖe si woɖe gbeƒãe le New England Journal of Medicine me le ƒe 2023 me (MIND nuɖuɖu dodokpɔ):

• Amekawoe: ame tsitsi 604 siwo xɔ ƒe 65 alo wu le Chicago kple Boston nutowo me, siwo mekpɔ susu ƒe kuxiwo o, siwo ƒe ƒometɔ tututu aɖe nɔ agbe kple susuŋudɔléle, siwo ƒe kpekpeme gbɔ eme, eye woƒe nuɖuɖu menyo tututu le gɔmedzedzea me o.
• Nukae wowɔ: le ƒe etɔ̃ me, afã ɖu MIND nuɖuɖu eye afã evelia yi woƒe nuɖuɖu si wonya la dzi. Wobia tso ƒuƒoƒo eveawo siaa si be woaɖe kalori abe 250 ene dzi kpɔtɔ gbesiagbe, eye nuɖuɖu ŋuti nunyalawo kpena ɖe wo ŋu edziedzi.
• Nusi do tso eme: susu ŋuti dodokpɔwo nyo vie le ƒuƒoƒo eveawo siaa me. Vovototo si le ƒuƒoƒoawo dome la le sue, eye menye nu vevi aɖe le akɔntabubu nu o. Ahɔhɔ̃ ƒe nɔnɔmetatawo hã ɖe tɔtrɔ siwo sɔ kple wo nɔewo fia le ƒuƒoƒo eveawo siaa me.
• Kpekpeme: ƒuƒoƒo eveawo siaa ƒe kpekpeme ɖiɖi abe kilogram 5 ene (abe pound 11 ene).

Nu ka tae dodokpɔa mekpɔ vovototo o ɖo?

Numekulawo gblɔ susu geɖewo. Anɔ eme be ƒuƒoƒo si meyi MIND nuɖuɖu dzi o hã trɔ woƒe nuɖuɖu wònyo vie, elabena woƒe kpekpeme hã ɖiɖi sɔ kple wo nɔewo. Dodokpɔwo wɔwɔ enuenu ate ŋu ana emetsonuwo nanyo le wo ɖokui si, elabena amewo va nya dodokpɔawo. Anɔ eme be ƒe etɔ̃ mele didi o. Ame siwo kpɔ gome le dodokpɔa me ƒe akpa gãtɔ de suku nyuie, eye Europa dzɔtsoƒee wonye, eyata emetsonuawo mate ŋu aku ɖe ame sia ame ŋu o.

Eyata nya si le eme tututu enye: MIND nuɖuɖu meɖu nuɖuɖu si me kalori le sue wu dzi le ƒe etɔ̃ me o. Esia mefia be nuɖuɖu nyui ɖuɖu menyo o. Efia be ame aɖeke mele be wòakpɔ mɔ be nuɖuɖu ƒomevi ɖeka aɖe axɔ na ye tso susuŋudɔléle si me o.

Nu kae le nuɖuɖu tɔxɛwo kple atike bubuwo ŋu?

NIA gblɔ be kpeɖodzi aɖeke meli be nuɖuɖu tɔxɛ aɖe ɖuɖu alo eƒe agbegbe ate ŋu axe mɔ na Alzheimer alo ƒe siwo va yina ƒe susuŋusẽ ƒe ɖiɖi o. Wodzro blueberries, amagbe mumuwo kple turmeric me, gake kpeɖodzi aɖeke meli o. NIA gblɔ hã be vitamin alo atike bubu aɖeke meɖee fia be ate ŋu axe mɔ na Alzheimer o, eye womekafua wo na taɖodzinu ma o. NIA xlɔ̃ nu be atike siwo ŋu kpeɖodzi mele o, siwo wodzraa be woaxe mɔ na Alzheimer, ate ŋu anye afɔku, agblẽ ga dzodzro, alo wo ame evea siaa, eye woate ŋu agblẽ nu le atike siwo ɖɔkta ŋlɔ na wò ŋu, eyata ƒo nu kple ɖɔkta hafi nàte wo kpɔ (NIA tso mɔxexe na Alzheimer ŋu).

Aleke nuɖuɖu ate ŋu anyo eye wòavivi?

Na ame tsitsi akpa gãtɔ la, taɖodzinue nye nuɖuɖu si naa ŋusẽ, si wonya, eye wòvivia ame nu, menye ɖoɖo sesẽ aɖe o:

• Wɔ nuɖuɖuwo ɖe nu siwo nèlɔ̃na ŋu tso Mediterranea ƒomevi nuɖuɖua me: amagbewo, kutsetsewo, ayi, bli blibo, tɔmelã kple amitimi.
• Lé nu vivi siwo nèlɔ̃na ɖe asi. Dzidzeme kple nuɖuɖu ƒe didi le vevie, vevietɔ le agbe ƒe emegbe.
• Ðu nu kple ame bubuwo ne àte ŋui. Nuɖuɖu ɖekae nye hadede nyui.
• Ða nu ɖekae. Amagbewo klɔklɔ alo nu ƒoƒo le ze me nye nuwɔwɔ nyui aɖe si miawɔ ɖekae; kpɔ aƒeme dɔwo. Ƒomea ƒe nuɖuɖu si wolɔ̃na hã ate ŋu ahe ŋkuɖoɖo vɛ.

Mele be ame tsitsiwo naɖe kalori dzi kpɔtɔ alo naɖi kpekpeme evɔ womeƒo nu kple ɖɔkta o, eye nuɖuɖu ƒe agbagbe hã ate ŋu ahe afɔku bubuwo vɛ. Kpɔ míaƒe nuɖuɖu ƒe agbagbe ŋuti mɔfiame.

Aleke nàkpe ɖe ame si le agbe kple susuŋudɔléle ŋu wòaɖu nu nyuie?

Na amewo siwo le agbe kple susuŋudɔléle la, nuɖuɖu kple nunono sɔgbɔ ye zi geɖe nye nusi ŋu wotsi dzi ɖo wu. Alzheimer’s Association de dzesii be amewo ate ŋu aŋlɔ nuɖuɖu be, asusu be yeɖu nu xoxo, alo tianatiati geɖewo ate ŋu ado ŋɔdzi na wo, eye nuɖuɖu si mesɔ gbɔ o ate ŋu ana nuwɔna ƒe dzesiwo nasẽ ɖe edzi eye wòahe kpekpeme ɖiɖi vɛ (Alzheimer’s Association tso nuɖuɖu ŋu). Aɖaŋuɖoɖo siawo tso Alzheimer’s Association, NIA kple Alzheimer’s Society gbɔ:

1. Tsɔ nuɖuɖu siwo woate ŋu alé kple asi vɛ. Nuɖuɖu sue siwo bɔbɔ be woalé, abe abolo kakɛ suewo, koklolã kakɛwo, tɔmelã kakɛwo, atadi kakɛwo alo broccoli si woƒo ene, kpena ɖe ame ŋu be wòaɖu nu le eɖokui si evɔ mezã gatsi kple fɔkpa o.
2. Zã amadede siwo to vovo le kplɔ̃ dzi. Nukpɔkpɔ ƒe tɔtrɔ ate ŋu ana wòasesẽ be woade vovototo nuɖuɖu kple agba dome. Agba alo agba gã ɣi siwo le teƒe si ƒe amadede to vovo dzi ate ŋu akpe ɖe ame ŋu. Ƒo asa na agba kple kplɔ̃ dzi avɔ siwo dzi nɔnɔmetatawo le.
3. Tsɔ nuɖuɖu ɖeka alo eve ko ɖo kplɔ̃ dzi ɣeyiɣi ɖeka. Agba si yɔ fũ ate ŋu anye agba gã aɖe.
4. Na nuɖuɣiwo nanɔ tomefafa me. Tsi television, na kplɔ̃a nanɔ bɔbɔe, eye nàna ɣeyiɣi sɔgbɔ. NIA ɖoa aɖaŋu be màwɔ kaba alo ado ŋusẽe o.
5. Tsɔ nuɖuɖu suewo kple nuɖuɖu sue siwo woɖuna le nuɖuɣiwo dome vɛ edziedzi. NIA ɖoa aɖaŋu be nuɖuɖu sue siwo woɖuna enuenu kple nuɖuɖu sue siwo me ŋusẽ le ate ŋu akpe ɖe ame ŋu ne amea meɖua nu sɔgbɔ o (NIA ƒe aɖaŋuɖoɖo tso nuɖuɖu nyui ŋu).
6. Kpe ɖe nunono ŋu. Tsɔ kplu suewo me tsi alo nunono bubuwo vɛ le ŋkeke bliboa me, kpakple nuɖuɖu siwo me tsi sɔ gbɔ le abe kutsetsewo, detsi, notsi si woʋuʋu kple nuɖuɖu fafɛ siwo woʋuʋu ene. Ne amea medi be yeano tsi o, NIA ɖoa aɖaŋu be nàte kutsetsetsi, tsi si wode vivi nɛ, detsi, notsi, alo kɔfi alo tii si me kɔfi mele o kpɔ.
7. Kpɔ dzoxɔxɔ ɖa. Anɔ eme be amea made dzesii be nuɖuɖu alo nunono aɖe xɔ dzo akpa o.
8. Trɔ nuɖunuwo kple kpluwo. Agba goglowo ɖe agba gbadzawo teƒe, gatsi siwo ƒe asiléƒe lolo, kple kplu siwo ŋu nutsyɔnu le ate ŋu ana nuɖuɖu nanɔ bɔbɔe. Mègatsi dzi ɖe nuɖuɖu ƒe ɖoɖo nyui ŋu o.
9. Na nuɖuɖu nanɔ bɔbɔe be woaɖu ahami. Lã nuɖuɖuwo ɖe kakɛ suewo me alo tsɔ nuɖuɖu fafɛwo vɛ. Ne amea le kpekpem alo le nu miamiam esime wòle nu ɖum la, gblɔe na eƒe ɖɔkta.
10. Ƒo asa na nuɖuɖu na ame kple ŋusẽ. NIA de dzesii be nuɖuɖu ƒe didi ɖina kpɔtɔna le Alzheimer ƒe emegbe ƒe akpa siwo me.

Dzesi siwo ŋu wòle be nàgblɔ na ɖɔkta

Kpekpeme ɖiɖi, nuɖuɖu gbegbe, ɖeɖiteameŋu alo ŋusẽ ƒe anyimanɔmanɔ ate ŋu anye dzesi be ame aɖe mele nu ɖum sɔgbɔ o. Alzheimer’s Society de dzesii be aɖu siwo le veve alo aɖu tsɔtsɔe, nuxaxa, ƒodo ƒe sesẽ kple atike ƒe tɔtrɔwo katã ate ŋu aɖe nuɖuɖu ƒe didi dzi kpɔtɔ (Alzheimer’s Society tso nuɖuɖu ƒe didi ŋu). Tsi ƒe anyimanɔmanɔ le ŋutilã me ƒe dzesi siwo NIA yɔ dometɔ aɖewoe nye nu ƒuƒu, mo tɔtɔ, dzi ƒe ƒoƒo kabakaba kple nukpɔkpɔ siwo menye nyateƒe o (NIA tso atike ŋuti kuxi bɔbɔewo ŋu).

Ƒo nu kple ɖɔkta

Hafi nàwɔ tɔtrɔ gãwo le wò ŋutɔ wò nuɖuɖu me, alo ame bubu tɔ me, ƒo nu kple ɖɔkta alo nuɖuɖu ŋuti nunyala, vevietɔ ne sukli dɔ, ayiku ƒe dɔ, numimi ƒe kuxiwo le ŋuwò alo ne èɖi kpekpeme nyitsɔ laa. Na ame si le agbe kple susuŋudɔléle la, bia agbɔsɔsɔ si wòle be wòaɖu ahano gbesiagbe, kple nenye be nuɖuɖu ŋuti nunyala alo atike bubuwo ate ŋu akpe ɖe eŋu hã.

Di kpekpeɖeŋu kabakaba ne ame aɖe le nu miamiam, alo ne susu ƒe tɔtɔ va dzro, mo tɔtɔ sesẽ alo anyidzedze dzɔ.